Welcome.
You're invited to move through this staying with yourself meditation series in whatever way feels most supportive to you.
Some people listen in order,
Others return to the same meditation many times.
You may notice different practices resonate at different moments depending on what your nervous system needs that day.
There is no expectation to complete the series to listen every day or to notice specific results.
Repetition matters as well as progression.
If at any point you feel overwhelmed,
Restless or unsure,
You're encouraged to pause and return later.
Listening to your body is part of this practice.
This series is meant to support safety,
Not performance.
Before we begin,
I want to offer a few grounding reminders.
This series isn't about fixing you,
Changing you,
Or pushing you toward anything that your body is not ready for.
If you have found yourself pulling away in relationship or from your own feelings,
There's nothing wrong with you.
These responses developed for a reason.
They helped you survive,
Adapt,
And protect what mattered.
These meditations are here to support your nervous system in finding more safety,
Not through effort,
But through gentleness and choice.
You're welcome to listen in order.
Repeat the same meditation many times.
Skip around or stop at any point.
There's no right way to move through this series.
If at any time you notice the urge to pause,
Take a break,
Or return later,
That's your body communicating,
And you're encouraged to listen.
Each meditation includes a simple grounding phrase you'll hear repeated throughout.
Breathe deeply.
Release completely.
Allow it to be an anchor,
A reminder that you can return to yourself again and again.
Nothing is being asked of you here.
You don't need to engage,
Open up,
Or understand anything fully.
Just arrive as you are.
And if that feels like too much,
Arriving halfway is more.
Then enough.
Thank you for being here,
For choosing this for yourself.
There is nothing you need to do in this moment.
Nothing to understand.
Nothing to engage with or to change.
You're welcome to listen closely or loosely.
You're welcome to stay for the entire meditation or pause and return later.
Nothing is being asked of you.
Let's begin by simply arriving.
Take a slow breath in through your nose and let it out through your mouth.
No need to force the breath.
Just let it move in a way that feels natural for you.
Breathe deeply.
Release completely.
If it feels comfortable,
Allow your body to settle into the surface beneath you,
Chair,
Floor,
A bed.
Notice the places where your body is already being supported.
You don't have to hold yourself up there.
Allow the weight of your body to be held.
Breathe deeply.
Release completely.
You might notice thoughts moving through your mind,
Plans,
Memories,
Questions,
Commentary.
There's no need to stop them.
Just notice that they're there.
Gently bring your attention back to the sensation of breathing.
Breathe deeply.
Release completely.
If at any point you feel restless,
Distant,
Or disconnected,
That's okay.
Those responses often developed to protect you.
You don't need to push them away.
You're welcome to stay exactly as you are.
Or if it feels right,
You might notice one small place in your body that feels neutral or even just a little bit settled.
Maybe your feet,
Maybe your hands,
Maybe the rise and fall of your chest.
Allow your attention to rest there for just a moment.
Breathe deeply.
Release completely.
This meditation isn't about creating a certain feeling.
It's about allowing safety to exist without demand.
No one needs anything from you here.
You don't need to be open,
Present,
Calm,
Or focused.
You're allowed to arrive halfway.
You're allowed to arrive slowly.
That is more than enough.
Breathe deeply.
Release completely.
Now gently notice the rhythm of your breath,
Not changing it,
Just noticing.
The inhale arrives,
The exhale leaves.
Your body knows how to do this.
You don't have to manage it.
Breathe deeply.
Release completely.
If you notice tension somewhere,
Your shoulders,
Your jaw,
Your belly,
See if you can allow that area to soften just a little bit.
Not all the way,
Just a little.
As if you're giving your body permission to not be on alert for a moment.
Breathe deeply.
Release completely.
There is no task coming next,
No expectation.
Just this breath,
And then the next.
If you feel the urge to pull away,
Check out or create distance.
Pause for a moment and notice that urge with kindness.
You don't have to act on it,
And you don't have to resist it either.
Just noticing is enough.
Breathe deeply.
Over time and with repetition,
Your body may begin to experience that presence doesn't require as much effort.
That staying does not require exposure,
And that safety can exist without anything being asked of you.
There is nowhere you need to go right now.
Breathe deeply.
Release completely.
As we begin to close,
Take one more gentle breath in and slowly let it out.
Notice the space around you,
The room you're in,
The surface beneath you.
If it feels right for you,
You might wiggle your fingers or your toes.
A small signal of returning.
And remember,
You can come back to this practice anytime.
Nothing changes if you don't,
And something may soften if you do.
Breathe deeply.
Release completely.
And when you're ready,
You may open your eyes or simply move into the next moment of your day.
Thank you for being here.
